George T.
I have been helping others to improve their quality of life via a Holistic approach since 1999.
I believe that there is no better way to lead than by example. Over the years I have participated in endurance cycling/swimming/running, hypertrophy training and my current passion is Capoeira. To optimize my performance my nutritional standards have also evolved.
Nutrition, Exercise & regular Bodywork are keys to preventative medicine. I integrate these modalities to create efficient programs that will lead to optimum lifestyle changes at any level. Why wait until you are sick to feel better?
User Type
Personal Fitness Trainer
Name
George T.
Gender
Male
Location
Austin, TX, 78705, United States
Age
33
Height
5 ft 10 in
Favorite workout music:
Metal, DnB, Jungle, Capoeira
Certifications
I have had the opportunity to learn from many institutions. Currently I am a CPT through ISSA, Fitness Specialist/Nutrition Cert. via (Mesa College) and an Asian Bodywork Therapist through Mueller College/PCOM. MT103152
Expertise
Postural analysis & corrections,improving biomechanics, core, strength, flexibility. Nutritional consulting. Therapeutic Asian Bodywork - Tui Na.
http://twitter.com/IBGeorgeTabares
http://GeorgeTabares.wordpress.com
Rate
~$75
Employer
Self
Fitness interests
Capoeira, strength training, Qi Gong
www.austincapoeira.com
Fitness Goals
Increased flexibility, speed and power.
Favorite Books:
The Metabolic Typing Diet-Fahay, The Endless Web-Schultz,The Genius of Flexibility-Cooley, Healing w/Whole Foods-Pitchford
Events
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blogs
Nope this one is not a race. By eating slower you allow your body to produce and mix enzymes for better digestion and feel satiety, which results in less calories consumed. The feeling of hunger and fulness are poor indicators of having the right amounts of food. The stomach itself stretches and does not produce a feeling of satiety until about 20 minutes into a meal. This can mean a serious amount of calories going in when we eat quickly. As we chew, our salivary glands secrete enzymes that primarily begin digestion of carbohydrates. Chewing each bite 15 to 20 or more times is adequate to mix food and enzymes. The stomach, liver/gallbladder release various digestive enzymes and processes that mix in with food as it enters the stomach. By slowing down and following our bodies natural time tables we can optimize nutrient uptake and improve digestion.
"Lactic acid Isn't the problem but soreness still is." http://www.nytimes.com/2006/06/19/health/healthspecial/19lactic.html
In the Orient, exercises are traditionally done for longevity & health. They include stretches that strengthen particular organs by helping the flow of Ki (Japanese word for Qi) in the body. Ki can be used generally to describe the flow of blood, oxygen & nutrients though muscles as well as energy in meridians. Meridians are lines that have been mapped out in and on the body by many ancient and modern cultures. Shizuto Masunaga, a professor of psychology and Shiatsu practitioner in Tokyo, adopted a series of stretches from the Japanese Exercise system known as Makko Ho. Today Masunaga's Makko Ho stretches are widely associated with Shiatsu, a form of Eastern Bodywork that uses touch and pressure to balance the body. By doing associated stretches in conjunction with Eastern bodywork, treatments are better administered. Results from doing Eastern type stretches include flexibility, exercise & injury recovery, improved organ function as well as a sense of well being.
Tapering is a planned short-term reduction in exercise load during periods of intense training, the time leading up to a competition, and/or as a recovery tool post event. Without a tapering plan over-training may occur. Tell-tale signs and symptoms of over-training are (1) elevated resting heart rate, (2) decreased exercise performance (3) muscular weight loss due to a loss of appetite, (4) emotional/psychological stress that is perceived as greater than normal, (5) frequent colds, and/or (6) chronic fatigue. By systematically decreasing training intensity or frequency for 3 to 21 days, short and long term performance goals can be met with less chance of injury and sense of loss. Note that in general exercisers begin to show signs of detraining in 14 to 21 days. By being prepared with this knowledge, tapering periods can be used as pivot points to enter the next stage of training. For example progressing from strength to power, as well as competition through to recovery and (dynamic) stability training.
Muscles burn calories and become stronger with use, no matter what... What if they worked synergistically with the core or chose not to? The core is the area of that body that forces are transferred and reciprocated. For example, when taking a step in running the legs work predominantly. From here forces are transferred through the pelvis up through the diaphragm and spine out ward and around the back and shoulders. Kind of like wearing suspenders in an 'X' fashion. This occurs when posture, breath and proper running or lifting form are in sync. So the next question is are we in sync? If the body moves effortlessly without constraint or pain in good posture and a consistent breath, then more than likely you are in sync. If the body does not move fluidly, fatigues easily especially more on one side, and is generally in pain, and has difficulty breathing then the core area is probably not being utilized efficiently. Use the previously mentioned points to help confirm this, Also have someone look objectively at you from the front, back, side. Do your ears sit over your shoulders, shoulders above your hips with a minimal amount of sway in your low back? Do your knees follow your toes in movement? Can you draw a straight line from your forehead down your neck and torso to the point between you ankles? If so these you probably line up well and feel efficient in most movement. Additionally an objective professional opinion may help considerably.
http://news.yahoo.com/s/mcclatchy/20090727/pl_mcclatchy/3280004
Fitness professionals are trained to help you reach your goals, while your own pro-activeness and assertiveness is what actually helps you reach your goals. When working with a fitness professional you should be his/her partner, and remember that your own efforts actually balance out his/her assistance in planning and motivation. Remember to constantly educate yourself and utilize new information that is relative to your present endeavors. Ask lots of questions and keep your mind open.
Acupuncture has been used for millennia in the treatment of acute conditions and chronic disease. It is no wonder that it helps in recovering from injury and intense training. This article explains uses, and provides studies related to Acupuncture.
http://www.acufinder.com/Acupuncture+Information/Detail/Acupuncture+for+Athletes
The weekend is about to start and you’re ready to reward yourself for your hard work. Enjoy your dessert, but remember 1 pound of fat equals to about 3500 calories. If you reward yourself all weekend that will set you back. Look for lighter fruity desserts and take the time to enjoy each bite.
Interval Training is an effective way to combine cardiovascular and anaerobic exercise. You can do this on a treadmill, elliptical, bike or any outdoor area. Try increasing the speed of your session to about 70%-80% of your estimated limit for 30 seconds to 2 minutes. Follow this by a slower speed to recuperate. Soon your recovery time will be lower and your speed time will be longer.
Looking at personal experience over time is a positive way to measure progress and provide an inner drive. Being able to look back and notice how eating habits have changed, posture has improved, clothing fits differently, or there is less pain with certain activities are rewards within themselves. Rather than comparing one's self to others, one can turn this into an opportunity to see barriers removed and that difficult tasks can be accomplished. Self praise is worth taking the time to emphasize success, not mistakes.
Acupressure is a natural, drug free, healing system that has been effectively utilized for centuries. It is a healing touch that is something between massage and acupuncture. Acupressure shares the same points and meridians in treatment as acupuncture. Common forms that are utilized today in the US include Chinese Tui Na , Japanese Shiatsu , Chinese Anmo, and various derivatives known as reflexology. Well trained practitioners can alleviate pain, improve digestion, help with anxiety and depression as well as generating a sense of well being. In an athletes regime acupressure can benefit by increasing circulation and endorphins, decreasing pain, restoring musculo-skeletal alignment, boosting recovery time and “clearing” the mind, thereby increasing performance.
Literal translations: Tui Na means “push grasp”, Shiatsu means “finger pressure”, Anmo means “pressing and rubbing.”
Flexibility is important for everyone from the sedentary to the Olympic athlete. It is very relative to a person's needs and life situations. Flexibility primarily refers to joint mobility and how it is affected by muscles, tendons and ligaments. Some fitness arenas tend to overemphasize stretching to the point that functional strength is lost. A functional range of motion should coincide with improved flexibility, to avoid excess laxity and injury. Because of this flexibility programs should be accompanied by a strength training program. That being said it is important to understand that increased flexibility should have a degree of control to it, where the associated limbs can move comfortably through an entire range of motion.
The Principle of Specificity says that if you work on only one skill, it will improve while others will lag behind. This is also true for working on individual body parts, such as your abs. This will help strengthen and develop your midsection, but serious deficits will be seen everywhere else and will not help with body fat levels. To sum it up if you want specific results train that way. To build running endurance. Run. To create firm glutes work them directly with squats, or lunges. Still, no program is complete without balance. Be specific in your training, but don't forget to round it all out.
Plyometrics are a training phase that can be incorporated after a sound strength training foundation has been laid. Plyometrics are the result of strength produced at an accelerated rate. They improve performance and can be seen in nearly every athletic move. To start your own program follow a few simple rules in every workout.
1.Go slow and easy starting with a focus on form.
2.Concentrate on explosive movements.
3.Always have control in landing or maneuvering.
Good exercises that can be incorporated into drills include jogging or step-ups to warm-up, easy skipping or hopping, one legged hops, hopping to a platform, and tossing a weighted ball away from you. Try modifying with side to side, backward, and spinning movements.
Repetition schemes can be done in reps, as well as for short distances. Rest between intervals or sequences should be 1 to 2 minutes.
Successful outcomes in exercise programs and the path's of life are influenced by one's ability to remain calm and focused. When unexpected external events appear, allow yourself to positively accept or digest them as part of a learning process. This will keep performance and goals in check. Accept outside factors as obstacles that will in fact be resolved in due time. Every emotional response is a choice. And it is your choice as to whether or not you allow the world to dictate your success in life.
The Principle of Adaptation refers to the way in which the body adjusts to increased or decreased demands. This can explain why a person is sore at the beginning of an exercise program but is not sore later. The body learns how to be more efficient, thereby utilizing less energy to perform the same amount of work. To continue to optimize how many calories the body uses it is important to schedule changes such as the length of rest between sets, the speed of each movement and/or the type of exercise performed.
In the hot summer months it is important to be prepared when exercising outdoors. Our bodies are composed of about 50%-75% water, which may be lost as sweat faster than it is replenished. The body perspires to release excess heat and allow for evaporation to cool the skin. Electrolytes which help to maintain proper hydration are lost through the same process. Heat, humidity, exercise intensity and individual factors will influence how quickly a person perspires. Unintentional dehydration can be caused by poor choices in fluid intake, dislike of the available options, avoidance of a 'full,' feeling, or a misunderstanding of proper hydration.
Good strategies to maintain hydration are as follows:
- Begin hydrating 2 to 3 hours before exercising with 17-20 ounces of sport drink.
- Consume 3-6 ounces of water or a sports drink for every 20 minutes of exercise.
- Post exercise replenish any water lost with water, electrolytes for proper balance, and carbohydrates for glycogen replenishment and recovery.
- Adjust up or down for exercise intensity and weather.
In order to maximize the benefit of resistance training it is important to choose exercises that give you the most overall benefit. Compound exercises refer to the involvement of more than one joint per movement and all muscles in between, while Single Joint exercises do as the name implies. For example, a squat is a compound movement because it utilizes the ankle, knee and hip joint in addition to dynamic stabilization from the torso, while a bicep curl will emphasize the elbow joint. By having a firm Compound movement base in your workouts your overall caloric expenditure will be greater, strength will increase and daily activities will be more efficient (since they mimic most functional movements). Examples of Compound movements are: squats, lunges, deadlifts, pushups and pull-ups. Single joint exercises should not be avoided but rather considered a compliment to Compound movements. Examples include: bicep curls, tricep extensions, lateral raises, chest flies, hamstring curls & calve raises.
Men are born soft and supple; dead, they are stiff and hard… Thus whoever is stiff and inflexible is a disciple of death. – Lao Tzu, Tao Te Ching
This is a reminder that we should keep ourselves healthy and active.
Having a sports massage 30 minutes to 24hrs before an event increases circulation, enhances mental clarity, and flexibility. This in turn results in better performance.
1. White processed Sugar
2. White/bleached processed flour
3. Most soy products
4. Pasteurized dairy products
5. Regular salt
Instead try (organic):
1. Turbinado or Succinat
2. Whole grain, sprouted, spelt
3. Tempeh, edemami
4. Raw - farm fresh
5. Sea Salt
http://www.taoistsanctuary.org/tuina/maintuina.htm
In the morning and after exercise your body is dehydrated, amino acids (proteins) in your blood are low and glycogen (carbohydrate) stores are depleted. To return to homeostasis eat Complex Carbohydrates to prevent dips in energy and hunger. Combine them with some complete protein and a minimal amounts of fat.
Examples: oatmeal, grains (bran, brown rice, quinoa, millet, teff, amarynth) yams, sweet potatoes, citrus fruits, and vegetables.
“ A doctor who treats disease after it has happened is a mediocre doctor, but a doctor who treats disease before it happens is a superior doctor. “ - The Yellow Emperor's Classic
“To wait for the illness to develop before remedying it, is to wait until one is thirsty before digging the well. Is this not too late?” – Su Wen
- Magic or Miracle Food Rapid
- Weight Loss No Exercise
- Rigid Menus
- Good vs. Bad foods
- A quick fix Recommendations based on a single study or studies published without a peer review
- Sounds too good to be true
Skipping breakfast decreases performance by 36%. Yes, this refers to physical as well as mental performance.
85% of Americans experience back pain. The most common causes, aside from injury, are entirely preventable.
- Dehydration
- Poor Posture
- Sedentary Lifestyle
- High Heeled Shoes
- Repetitive Movements.
- Low LPHC Flexibility
Comments
SassyI can vouch for Georgie. He’s a very gifted masseuse and an extremely knowledgable holistic healer.
Fri, 08/31/2007 - 6:00pm
kdubEffort is inversely proportional to the decibel level of your alarm clock (additional alarms are exponential factors).
Dreams while dozing at Barton Springs under a pecan tree has a more subliminal explanation. I encourage you to perform your own experiments.
Wed, 06/20/2007 - 1:33pm View All
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